With today's stressful and sedentary lifestyle, faulty eating and sleeping habits, and pollution or adulteration taking their toll on health, only nutritional supplements seem to come to the rescue of mankind. By providing macronutrients, i.e., carbohydrates, proteins, and fats along with the micronutrients, i.e., vitamins, oligo elements, and minerals, in recommended dosage, they offer a fairly balanced meal to those who are so involved in the rat race of life that they don't seem to be eating appropriately and at the right time. These preparations protect the body by their antioxidant and immunity-boosting properties besides treating any deficiency-related illnesses.

Table of Nutrients:
   
Name Sources Utility Deficiency disease Toxicity by overdose Daily dose
CARBOHYDRATE [Starch (polysaccharide) and sugar (monosaccharide) are the main forms of carbohydrates.]
Cereals (rice, wheat, maize, etc.), pulses (gram, beans, peas, etc.), and vegetables (beet, pumpkin, potatoes, etc.) are sources of starch. Natural sugars are found in fruits. Artificial sugars have no nutritive value as such.
Carbohydrates are the primary source of energy for all parts of the body.
When in excess, they are stored as glycogen in the liver, which is converted into fat and stored in the adipose tissue of the body.
Deficiency never occurs unless the person is starving as carbohydrates are present in practically all food items. In a gross restriction of carbohydrates, proteins and fats are broken down for energy.
Although no toxicity was observed due to excessive carbohydrate consumption, a limit is set to prevent chronic diseases and to allow the intake of other nutrients too.
Carbohydrates must constitute about 40 to 50% of a meal
Dietary Fiber
Dietary fiber is naturally present in whole grains (such as oats, wheat, and unpolished rice). Vegetables like carrots, cabbage, beans, turnip, spinach, lettuce, fenugreek leaves, and pumpkin are rich in fiber. Fruits such as banana, papaya, and mango are also good as roughage.
Has a laxative effect, reduces the risk of coronary heart disease by reducing fat absorption, and assists in maintaining normal blood glucose levels by reducing the absorption of carbohydrates.
Its deficiency can be a cause for constipation and a lowered intake can increase the risk of coronary heart diseases and diabetes mellitus.
A high intake of dietary fiber does not produce any adverse reactions in healthy individuals. Occasionally, certain gastrointestinal symptoms have been recorded due to excessive intake of fiber. However, this is self-limiting.
There is no upper limit for the intake of roughage. However, in a high calorie meal, a fiber content of 50% would be helpful in avoiding over nutrition.
Name Sources Utility Deficiency disease Toxicity by overdose Daily dose

F

A

T

 Monounsaturated
Canola, olives peanuts, and avocados
Lowers LDL cholesterol
Increased risk of cardio-vascular disease
Fatty degeneration
The total fat content that may be consumed per day should not be more than 65 grams. Up to 20% of the meal could be constituted by fats. It must be noted that these values are not recommended values and that the decision should be taken in accordance with advice from a doctor on the basis of the person’s age, gender, lifestyle, build, and pathology.
Polyunsaturated
(linoleic acid and a-linolenic acid)
Linoleic acid is found in safflower, sesame, sunflower seeds, and many other nuts and seeds. a-linolenic acid is found in soybean, canola, flax seed oil, fish oils, fatty fish, with smaller amounts in meat and eggs.
Linoleic acid is an essential part of structural membrane lipids, involved with cell signaling. It is required for normal skin function. a-
linolenic acid is associated with neurological development and growth. Both are
precursors of
eicosanoids.
Deficiency can lead to chronic fatigue, decreased stamina, dryness of the skin, deficiency states of certain fat-soluble vitamins, and developmental disorders.
An excessive intake leads to increased free-radical formation and lipid peroxidation, which may contribute in the development of atherosclerotic plaques and tissue damage by oxidative stress.
Saturated
Veal, beef, lamb, lard, pork, poultry fat, cream, butter, cheese, coconut and palm oil
There is no special role for these nutrients other than as energy sources.
In fact, these are quite unhealthy.
There is never a deficiency state as the body can synthesize these types of fats from other sources. Besides, these fats are not of much value.
These fats increase the total and low-density lipoprotein cholesterol concentrations in the plasma, which can lead to fatty changes in the blood vessels.
Trans fats
Commercially fried or baked products, crackers and cookies, lamb, pork, beef, butter, and milk
Cholesterol
Liver, eggs, and foods that contain eggs
Name Sources Utility Deficiency disease Toxicity by overdose Daily dose
   PROTEIN

     Essential
  Amino Acids:
Cysteine
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Tyrosine
Valine

  Non-essential
  Amino Acids:
Alanine
Arginine
Asparagine
Aspartic Acid
Glutamic Acid
Glutamine
Glycine
Proline
Serine

  Amino Acid     factors:
Carnitine
Citrulline Hydroxyproline
Ornithine
Taurine
Essential amino acids must be provided through diet as they cannot be synthesized by the body.
Animal sources of proteins such as eggs, poultry, fish, meat, milk, and all milk products provide all the essential amino acids and are hence called biologically complete proteins.
Proteins from plant sources such as vegetables, grains, legumes, seeds, and nuts lack some of the essential amino acids and are hence considered to be biologically incomplete proteins.
Fibrous proteins, being insoluble are important structural components of various tissues.
Globular proteins are broken down into amino acids during metabolism, which then convert into hormones, enzymes, and transport carriers in membranes.
These amino acids have a direct or indirect action on the brain, heart, liver, kidney, skin, hair, endocrine glands, blood, musculo-skeletal system, immune system, and the body’s metabolism.
Protein deficiency is not very common in adults unless they suffer from some type of metabolism or malabsorption disorder.
However, in the third world countries, starvation or poor quality of food manifests as protein energy malnutrition, usually seen in two forms — Marasmus, where the person becomes extremely weak and the muscles waste away and Kwashiokar syndrome, where the person looks plump due to generalized edema caused by nitrogen imbalances but is extremely weak and the lacks energy to thrive.
Although there is no evidence of any toxicity as such with an over intake of proteins, patients with protein metabolism disorders or those with disturbed kidney function are advised to reduce the protein content in their meals.
Proteins must constitute 20 - 30% of a meal.

Histidine
(18 mg)
Isoleucine
(25 mg)
Leucine
(55 mg)
Lysine (51 mg)
Methionine &
Cysteine
(25 mg)
Phenylalanine &
Tyrosine
(47 mg)
Threonine
(27 mg)
Tryptophan
(7 mg)
Valine (32 mg)

There are no recommended allowances for non-essential amino acids.

Name Sources Utility Deficiency disease Toxicity by overdose Daily dose

E

L

E

M

E

N

T

S

 Arsenic
Meat, fish, poultry, dairy products, cereals and grains
Unknown
Unknown
Inorganic arsenic is a poison
Not established

 

Boron Milk, fruits, potatoes,
legumes, peanuts, avocado
Unknown Decreased bone strength, altered mineral metabolism Subfertility, altered metabolism <20 mg
Calcium Milk, cheese, yogurt, corn, broccoli, cabbage, kale For bones and teeth formation, clotting, muscle contraction, nerve transmission Weak bones, muscle spasms, nervous disorders, cardiac arrhythmia Milk alkali syndrome, kidney stones, hypercalcemia 1000 mg
Chloride Salt, certain fruits and vegetables Maintains extra cellular fluid volume Hypotension, weakness Hypertension 3400 mg
Chromium Poultry, beer, some cereals,
fish, meat
Helps maintain normal blood glucose levels Probable impaired glucose tolerance Kidney disorders 120 µg
Copper Whole grains, cereals, meat, seeds, seafood, nuts, cocoa, Enzymatic component in iron metabolism Anemia,
Menkes’ syndrome
 Liver dysfunction, G.I.T disturbances 2 mg
Fluoride Fluoridated toothpaste, fluoridated water, tea, fish For bone formation, prevents dental caries Dental caries, osteoporosis Fluorosis 3.5 mg
Iodine Sea food, iodized salt, and food with iodine additives Important for normal thyroid function Goiter, cretinism Over stimulates thyroid 150 µg
Iron Meat, poultry, vegetables,
fruits, fortified bread/cereals
Formation of certain enzymes & hemoglobin Anemia, pica, glossitis G.I.T disturbances 15 mg
Magnesium Whole grains, nuts, milk,
green leafy vegetables, meat
Enzymatic co-factor Fatigue, insomnia, cramps, tremors, mental disorders Inorganic magnesium produces diarrhea 350 mg
Manganese Grains, legumes, nuts, tea All metabolic activities Unknown Nerve toxicity 5 mg
Molybdenum Grains, legumes, nuts Enzymatic co-factor Palpitations, nausea, aches Subfertility 75 µg
Nickel Cereals, nuts, legumes,
sweeteners, chocolates
Unknown Poor absorption of nutrients Weight loss <1 mg
Phosphorus Milk and milk products,
meat, eggs, peas, cereals
Maintains pH, stores & transfers energy, helps synthesize nucleotides Musculo-skeletal, nervous, heart, and blood disorders Osteoporosis, diffused calcifications 250 to 1000 mg
Potassium Fruits and vegetables, nuts, peas, meat, dairy products Maintains intra & extra cellular fluid volume Fatigue, confusion, cramps Hyperkalemia 3500 mg
Selenium Vegetables, meat, seafood Antioxidant Muscle fatigue, weakness Hairfall and brittle nails 35 µg
Silicon Vegetables, plant food Unknown Poor growth & development Natural sources are safe 10 to 30 mg
Sodium Salt, fruits, vegetables, fish Maintains extra cellular fluid volume Hypotension, fatigue Hypertension 2400 mg
Sulfate Fruits, dried fruits, coconut, soy bean, wine, meat, bread Formation of sulfur containing compounds like chondroitin sulfate Poor healing, decreased immunity, joint disorders Diarrhea and other digestive disturbances Not established
Vanadium Shellfish, mushrooms, black pepper, parsley Unknown Metabolic disorders Kidney disorders <1.8 mg
Zinc Red meat, seafood, fortified
cereals
Protein & enzymatic component Poor growth & maturation Decreases copper levels 15 mg
Vitamins are the vital amino acids that are essential for various reasons. The table given below gives all the details about the vitamins, their use, their deficiency states, toxicity by overdose, and daily recommended allowances.
Name Sources Utility Deficiency disease Toxicity by overdose Daily dose
Vitamin A (Retinol)

 

Milk products, Cod-liver oil, butter, kidney, liver, yolk, as beta-carotene in carrots
Protects the skin, eyes, and mucous membranes and is important for their normal function
Night blindness, growth retardation
Visual disturbances, headache, nausea, vomiting, fatigue, skin disorders
Approx.
1 – 5 mg

 

Vitamin B1 (Thiamine) Wheat germ, whole grains, brown rice, oats, peas, heart, liver, pork Nerve stimulation, liver protection, influences the carbohydrate metabolism and thyroid function Beriberi, neuromuscular disorders, fatigue, dyspepsia, edema, cardiac insufficiency, altered sensations, cramps, and paralysis none Approx.
2 mg
Vitamin B2 (Riboflavin) Whole grains, milk and milk products, eggs, meat, liver, green leafy vegetables, sea-fish Physical growth, fat, protein and carbohydrate metabolism; tissue oxygenation; and skin, nail, and eye care. Skin inflammation, brittle nails, anemia unknown Approx.
2 mg
Vitamin B3 (Niacin, Nicotinic acid) Groundnuts, peas, lean meat, liver, fish, poultry Fat, protein and carbohydrate metabolism, sound sleep Pellagra, inflammation of the skin and mucosa, headache, tremors, giddiness, sleeplessness, malaise, diarrhea, altered mental function Allergies, itching of the skin, nausea and vomiting Approx.
13 – 16 mg
Vitamin B5 (Pantothenic acid) Wheat germ, vegetables, asparagus, sunflower oil, crabs, meat, liver Hair growth and coloration, metabolism of fats, proteins, and carbohydrates Nervous disorders, delayed wound healing, premature graying, hair fall, poor immunity Excess urination Approx.
10 mg
Vitamin B6 (Pyridoxine) Whole grains, nuts, yeast, bananas, beans, potatoes, carrots, cauliflower, liver In motion sickness and pregnancy, premenstrual syndrome, protein metabolism, detoxification in liver disorders Bowel disorders, skin rashes, fatigue, cracks at the angles of the mouth It can accumulate and produce nerve damage Approx.
2 mg
Vitamin B7 (Biotin, Vitamin H) Whole grains, spinach, cauliflower, liver, eggs, avocado, milk In hair and skin disorders, for fat and carbohydrate metabolism, synthesis of clotting factors Fatigue, skin inflammation, musculo-skeletal pains, hair fall unknown Approx.
0 – 5 mg
Name Sources Utility Deficiency disease Toxicity by overdose Daily dose
Vitamin B9
(Folic acid,
Vitamin M)

 

Wheat germ, spinach, avocado, liver
Protein metabolism, growth and healing of cells and tissues
Anemia, digestive disturbances
Sleep and mood disorders, allergies
Approx.
160 µg

 

Vitamin B12 (Cyanocobalamin) Milk, fish, oysters, yolk, liver, meat Development of red blood cells, for nerve stimulation, in liver disorders and inflammatory diseases of the skin or mucosa. Anemia, nervous disorders, bone marrow pathologies Excess amounts are excreted Approx. 5 µg
Vitamin C (Ascorbic acid) Citrus fruits, tomatoes, guavas, black currants, potatoes, spinach, radish Builds immunity, facilitates wound healing, anti-oxidant activity, strengthens the bones and teeth, helps in clotting of blood Scurvy, bleeding gums, fatigue, joint pains, headache, delayed wound healing, poor appetite Other than nausea or vomiting, urinary stones can form due to artificial sources of Vitamin C such as pills or powders Approx.
75 - 200 mg
Vitamin D (Cholecalciferol) Cod-liver oil, milk, butter, yolk, liver, sea fish, avocado Regulates the calcium and phosphate metabolism of the body to maintain the bones, cartilages, and teeth Rickets, bone deformities due to softening, decreased immunity, muscular weakness Artificial sources can cause calcium deposition in the tissues and can even lead to stone formation Approx. 5 µg
Vitamin E (Tocopherol) Soya, corn, wheat germ, sunflower oil, nuts, flaxseed, avocado Anti-oxidant and anti-inflammatory action, builds the immunity, maintains cholesterol and hormone levels and is therefore important for reproductory functions Fatigue, vision problems, decreased fertility Synthetic sources cause delayed wound healing and nausea Approx.
10 - 30 mg
Vitamin K (Phylloquinone)
(Menaquinone)
(Menadione)
 Green vegetables, tomatoes, oatmeal, kiwi, eggs, liver Essential for clotting of blood Tendency to prolonged and easy bleeding due to poor clotting It can produce toxicity, cause hot flushes, and give rise to kidney problems Approx. 2 mg
 
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